Beef vs. Bison—Nutrition Experts Reveal Which Meat is Healthier

While nowhere near as ubiquitous as beef, bison meat is quietly making its way onto more and more restaurant menus across the United States and into more and more supermarkets. At many grocery stores, it’s as easy to grab a pound of ground bison as it is a pound of ground beef. While the two meats look similar in the package, there are important distinctions in nutrition, taste, and best cooking technique. I spoke with experts to get a clearer picture of what each type of meat brings to the table.

Bison Benefits

Registered dietitian nutritionist Kylie Felty, team leader of nutrition and labeling compliance at Whole Foods Market, says that while both lean beef and bison can be part of a healthy diet, bison has some major perks. “Bison has fewer calories, less total fat, and lower cholesterol levels than beef. Plus, it offers comparable or higher levels of four essential nutrients crucial for immune health, muscle performance, and energy production: vitamin B12, iron, zinc, and selenium.”

The lower amount of saturated fat in bison might be its biggest health benefit, particularly for individuals at risk of cardiovascular disease and stroke. “Major health organizations, including the World Health Organization, USDA, and American Heart Association, recommend limiting saturated fat as part of a healthy diet,” Felty says.

Jamie Baham, RDN and founder of Ladybug Nutrition, says swapping in bison for beef can be helpful for people with other health concerns, as well. “Because it has fewer calories and less fat per serving, bison can also be a great option for individuals with insulin resistance, pre-diabetes, or weight loss goals.” And for those looking to increase their protein consumption, ground bison weighs in with a couple more grams per serving than ground beef.

Here’s the nutritional profile of 100 grams (about 3.5 oz.) of ground bison, according to the USDA’s FoodData Central database:

• Calories: 159
• Protein: 20 grams
• Total Fat: 9 grams
• Saturated Fat: 1.5 grams
• Cholesterol: 65 milligrams
• Iron: 2 mg
• Zinc: 4 mg

Beef Benefits

Nutrition-wise, beef is also high in protein, iron, zinc, selenium, and vitamin B12. And Baham points out that for some people, the higher fat and calories in beef are a positive. “When it comes to individuals who have greater calorie needs, like children who are still growing and developing or athletes who need higher levels of nutrients to support their endeavors, beef would be a top choice over bison.” This also goes for people who are underweight or undernourished, since beef could support healthy weight gain. 

Plus, as popular as bison is right now, there’s still considerably less of it produced, which can make it both harder to find and pricier. “Beef may be more practical and easier to access,” says Baham. And since there are more cuts available, beef also offers more culinary variety. “This makes it suitable for people with varied cooking styles to increase their intake of high-quality protein,” she adds.

Unlike bison, ground beef is sold with different fat percentages. Here are nutrition stats for two of the most popular varieties, according to the USDA’s FoodData Central database.

For 100 grams (about 3.5 oz.) of 90% lean ground beef:

• Calories: 185
• Protein: 18 grams
  
• Total Fat: 13 grams
  
• Saturated Fat: 5 grams
  
• Cholesterol: 66 milligrams
• Iron: 2 mg
• Zinc: 4 mg

For 100 grams (about 3.5 oz.) of 80% lean ground beef:

• Calories: 243
• Protein: 18 grams
  
• Total Fat: 19 grams
  
• Saturated Fat: 7 grams
  
• Cholesterol: 68 milligrams
• Iron: 2 mg
• Zinc: 4 mg

The Taste Comparison

Chances are, you know what beef tastes like. Bison is in the same ballpark for sure, but since it’s leaner, it tends to be a touch sweeter and less, well, brawny and beefy. And when cooked properly, it’s often a bit more tender than beef.

Emily Wylie, director of marketing at Force of Nature, a company that specializes in regeneratively raised meat, says many people are surprised by how mild-tasting bison is; there’s no strong gamey flavor. “I describe it as clean and slightly sweet, with a subtle iron-rich note—like grass-fed beef that spent the weekend hiking in fresh air.”

How to Cook With Bison

There are differences in how you cook bison versus beef, as well, says Wylie. “Bison is naturally lean, so steaks and burgers reach doneness faster than beef. Use medium heat, flip sooner than you think, and let the meat rest a few minutes so the heat finishes the job.” She suggests cooking meat to medium, instead of well-done, to keep it juicy. “For steaks, that means pulling them off the heat at about 125 degrees for medium and about 140 degrees for burgers.”  Here are a few of Wylie’s other bison cooking tips:

• Season early. Salt the meat while you prep the rest of the dinner so the flavor sinks in.
• Sear, then lower. Start with a hot pan for a quick crust, then drop the heat to finish gently.
• Rest is non-negotiable. Even two minutes off the heat keeps burgers and steaks tender.
• Brighten it up. A squeeze of lemon or a spoonful of chimichurri makes bison’s clean flavor pop.

If you’re a bison newbie, consider starting with ground. It’s a straight swap for ground beef in recipes.

The Bottom Line

In the end, both beef and bison are high-quality proteins with significant amounts of crucial minerals. “Bison may be higher in iron, which is essential for red blood cell formation, but beef is a great source of iron as well,” notes Baham.

Bison is lower in calories, total fat, and saturated fat and somewhat higher in protein than beef. It could be a healthier choice for eaters concerned about cardiovascular health and stroke or dealing with insulin resistance.

More calorie-dense and fat-rich, beef could be a better choice for people who need extra nourishment. Plus, it’s generally more widely available and less expensive than bison meat, important considerations for many consumers.

In the end, Banham says, “You can’t go wrong with these high-quality proteins, but your health goals will determine the best choice for you.”